You may think building muscle mass is no more than signing up at a gym and throwing around dumbbells until you collapse, but you are wrong. A variety of factors are in play which will impact how your results will be achieved. In this article, you will learn tips and techniques for getting maximum results from your bodybuilding efforts.
If you are going to use creatine supplements to assist with your muscle gain, you should use caution, especially when taking them for an extended period of time. If you have a preexisting kidney condition you should avoid such supplements. Creatine can also lead to heart arrhythmia, cramps or muscle compartment syndrome. These risks are especially dangerous in adolescents. Use these supplements in appropriate quantities and under the supervision of a medical professional.
Provide your body with plenty of the right fuel on exercise days. Approximately one hour prior to exercise, eat an additional amount of calories than you normally would. While this doesn’t give you permission to pig-out on days when you exercises, it does permit you to eat somewhat larger portions of healthy food than you would on off days.
Compound exercises are an excellent way to build muscles to their fullest extent. The theory behind these exercises is that you should use a variety of muscles during one exercise. An example is bench pressing, which works not only your chest, but also your triceps and shoulders, in just one exercise.
Complete as many repetitions as you can during your workout. Make sure each rep includes 15 lifts or more, and always have a break between reps. Doing so is important in stimulating muscle growth because of the lactic acid. The more times you can complete this process during your workout, the more muscle growth you can expect.
Keep every one of your workouts to less than 60 minutes, maximum. After you have worked out for sixty minutes, your body starts to produce a stress hormone called cortisol. Extra cortisol may block testosterone and your efforts at muscle building can be wasted. You can avoid this by keeping your workouts under 60 minutes in length, ensuring you get the most from your regimen.
To supplement your bodybuilding in the gym, make sure your diet includes high protein foods. Protein is essential for building muscle, and if you don’t get enough of it, it can actually make you lose muscle. You might need to eat over 100 grams of protein per day depending on your weight.
Remember that you need lots of extra calories to build muscles. Plenty of health sites offer free calorie calculators to help you decide how many calories you need to be consuming. Use one of these calculators, and adjust your diet to include adequate amounts of protein, carbs, and other nutrients to bulk up your muscles.
Some muscle groups are harder to bulk up than others. In order to target such problem groups, a fill set is a great idea. A fill set of 25 to 30 repetitions should be performed on the targeted muscle groups about three days prior to the last workout.
Choose your barbell weights carefully to ensure complete safety. Exercising your neck, doing split squats, and doing dips can all compromise your joints and put you in jeopardy of getting seriously injured. Instead, use heavier weights primarily for exercises such as rows, presses, deadlifts and squats.
Be careful to keep your bodybuilding goals reasonable when you begin your program. The optimal results are attained over a period of time spanning hundreds of individual workouts. If you are seeking to build muscle fast by using steroids, stimulants or any other harmful substance, you run the risk of permanently harming your body, which can lead to disastrous health problems.
Perform your squats in a smart way. Move the bar down toward your back, making sure to hit the area near the middle of the traps. This places more demand upon your glutes, hamstrings, and hips, which can help you squat more weight than you originally could.
Although there are many things involved with proper bodybuilding, this article has shown you that it is pretty simple to achieve results with your daily actions and continued commitment to it. Now that you have this great information at your disposal, you can start a muscle-building routine immediately for the quickest results.